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Training Log Archive: Ryan Perovich

In the 29 days ending Feb 29, 2012:

activity # timemileskm+ft
  Biking11 12:45:54 232.9(18.2/h) 374.82(29.4/h)
  Running12 9:31:00 65.95(8:39) 106.14(5:23)
  Snowshoeing1 1:20:00 3.8(21:03) 6.12(13:05)
  Swimming2 55:00
  Trail Running1 37:00 4.0(9:15) 6.44(5:45)
  Core workout1 20:00
  Rowing1 10:00
  Total22 25:38:54 306.65 493.5

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Wednesday Feb 29, 2012 #

Running 1:00:27 [3] 7.13 mi (8:29 / mi)
shoes: NB 1400

Loop around the house, 156th, and PC. Cold and windy and did not want to go.

Monday Feb 27, 2012 #

Biking intervals 1:00:00 intensity: (48:00 @2) + (12:00 @4) 20.0 mi (20.0 mph)

On the CT: 12 x [1' @ 300w, 4' @ 125w]

Sunday Feb 26, 2012 #

Running 1:00:00 [2] 7.11 mi (8:26 / mi)
shoes: NB 1400

At the PC: split into two segments because my treadmill reset itself halfway through (so I missed the conclusion to the Amazing Race, dangit)

Saturday Feb 25, 2012 #

Biking 45:00 [2] 13.0 mi (17.3 mph)

On the CT: easy spin @ 125w

Running 36:13 [2] 4.22 mi (8:35 / mi)
shoes: NB 1400

Easy run on the loop around the house

Thursday Feb 23, 2012 #

Running intervals 54:38 [4] 7.09 mi (7:42 / mi)
shoes: NB 1400

Nice run this evening, from the house, down 156th and back, then PC loop. Mile hard, mile easy.

Tuesday Feb 21, 2012 #

Biking intervals 30:00 intensity: (26:00 @2) + (4:00 @5) 8.0 mi (16.0 mph)

On the CT: 6 x [400w for :45-1', 100w for 4']

Monday Feb 20, 2012 #

Running 30:00 [2] 3.3 mi (9:05 / mi)
shoes: NB 1400

Quick run in the rain along E Lake Sammy with Jill and Milo.

Sunday Feb 19, 2012 #

Biking intervals 1:00:00 intensity: (12:00 @2) + (48:00 @3) 18.0 mi (18.0 mph)

On the CT: 6 x [8' @ 150w, 2' @ 100w]

Saturday Feb 18, 2012 #

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

On the CT: easy 125w for an hour

Friday Feb 17, 2012 #

Biking intervals 1:00:00 intensity: (50:00 @2) + (10:00 @5) 20.0 mi (20.0 mph)

On the CT: 10 x [1' @ 400w, 5' @ 100w]. Hard.

Wednesday Feb 15, 2012 #

Biking intervals 1:00:00 intensity: (36:00 @2) + (24:00 @4) 20.0 mi (20.0 mph)

On the CT: 12 x [2' @ 200w, 3' @ 100w]

Tuesday Feb 14, 2012 #

Running 30:00 [3] 3.62 mi (8:17 / mi)
shoes: NB 1400

Another easy run, pushed a little harder for the last 10 minutes

Swimming 25:00 [2]

what is this I don't even

Monday Feb 13, 2012 #

Swimming 30:00 [2]

No comment

Running 30:00 [2] 3.51 mi (8:33 / mi)
shoes: NB 1400

Easy run at the PC

Sunday Feb 12, 2012 #

Biking 2:42:17 [3] 45.8 mi (16.9 mph)

With Birdy and Kyla: 202, up and over Ames; north in the valley, right on WD-road through Duvall and back through Carnation on 203 (no shoulder!). Then up and over Tolt, back from 202 to Marymoor.

Saturday Feb 11, 2012 #

Snowshoeing 1:20:00 [3] 3.8 mi (21:03 / mi)

With Birdy, the Morris', and three dogs: nice evening showshoe up to Source Lake.

Wednesday Feb 8, 2012 #

Running 1:07:42 [2] 7.18 mi (9:26 / mi)

Evening run. Took it easy, but felt out of shape, ugh.

Monday Feb 6, 2012 #

Running 30:00 [2] 3.53 mi (8:30 / mi)

At the PC: easy 30' run

Rowing 10:00 [3]

Quick set on the erg

Core workout 20:00 [3]

Glutes, Gravitron, abs, leg extensions

Sunday Feb 5, 2012 #

Biking hills 2:18:37 [3] 42.1 mi (18.2 mph)

7 Hills + 1. Tough, not a lot of fitness in the legs. Pushed a bit in aero on the flats. Beautiful day for a ride, though

Saturday Feb 4, 2012 #

Running 30:00 [4] 4.06 mi (7:23 / mi)
shoes: Asics DS Trainer 16

Faster paced run this morning on E Lake Sammy trail.

Running 22:00 [1] 1.7 mi (12:56 / mi)
shoes: Asics DS Trainer 16

Light jog with Milo while Jill went for her run

Friday Feb 3, 2012 #

Running 1:00:00 [2] 6.4 mi (9:22 / mi)
shoes: Asics DS Trainer 16

Very easy run at the PC

Trail Running 37:00 [3] 4.0 mi (9:15 / mi)

Up at Cougar with Birdy and Milo's first time on the trail

Thursday Feb 2, 2012 #

Biking 30:00 intensity: (20:00 @1) + (10:00 @4) 10.0 mi (20.0 mph)

On the CT: got home late from concert, so did 10' WU, 10' @ 200w, 10' CD

Wednesday Feb 1, 2012 #

Running 1:00:00 [3] 7.1 mi (8:27 / mi)
shoes: Asics DS Trainer 16

At the PC: steady state for an hour and watched Undercover Boss. Riveting!

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

On the CT: 125w steady state, easy ride

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